Podcasts about Be Well

In this episode, I sit down with Dr. Nicole Cain to talk about her integrative, trauma-informed approach to anxiety and mental wellness. We explore how anxiety shows up in the body—through our thoughts, hormones, immune system, and gut—and what it takes to truly heal at the root.Nicole shares insights from her book Panic Proof along with powerful tools like EMDR, hormone testing, and Ayurveda. Whether you're navigating anxiety yourself or supporting someone who is, this conversation is packed with practical, whole-person strategies to find calm and reclaim your mental health.Leave Us A Voice Message! | https://telbee.io/channel/4_b9zzx58wdkuwirqkcxwa/Topics Discussed:What is the root cause of anxiety and how can it be healed naturally?How does gut health affect mental health and anxiety?What is Dr. Nicole Cain's approach to managing anxiety with integrative medicine?What is the connection between hormone imbalances and anxiety symptoms?Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get a FREE 1-year supply of Vitamin D3+K2 AND 5 free AG1 Travel Packs with your first subscription at drinkAG1.com/bewell.Jesse & Ben's | Right now, you can visit jesseandbens.com/bewell for a special deal.OneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps:00:00:00 - Introduction 00:00:00 – Episode intro with Dr. Nicole Cain00:01:41 – What is anxiety? Root causes explained00:05:49 – Kelly's personal anxiety journey00:09:02 – Understanding the window of tolerance00:10:36 – Anxiety, autonomy, and creative power00:13:22 – Why suppressed emotions intensify anxiety00:14:37 – Dr. Nicole's story of living with anxiety00:19:30 – What is thought anxiety?00:24:32 – Tools to overcome thought anxiety00:26:02 – Endocrine anxiety and stress hormones00:32:21 – Hormonal imbalance, anxiety & HRT00:35:35 – DUTCH testing00:37:21 – Immune system's link to anxiety00:40:34 – Gut-brain axis and mental health00:42:13 – Lifestyle changes for anxiety relief00:43:32 – Dr. Nicole's full intake process00:49:31 – Using Ayurveda and Kapha for anxiety00:51:58 – Exercises to calm anxiety naturally00:57:55 – Brain science: prefrontal cortex vs. lizard brain01:01:55 – Interoception and body awareness01:06:28 – How to become panic proofFurther Listening:Prioritizing Hormonal Health with Dr. Carrie JonesCheck Out Dr. Nicole: InstagramBook - To Shop

Get on the waitlist for Functional Health Coaching HERE In this episode, I'm speaking to the leader who's been holding it all together… for everyone. You're strong. You're capable. You've got the titles and the trust of those around you. But maybe, deep down, you're also a little tired — and a little unsure of where you fit in the midst of all the roles you carry.   Today, we're dismantling the myth that real leadership means doing it all without help. I'll walk you through how over-responsibility and isolation can sneak into leadership, not out of pride — but out of habit. And I'll offer practical, faith-centered ways to start letting others support you without losing your impact, your credibility, or your sense of self.   You'll hear what Scripture really says about supported leadership, why delegation is not weakness, and how to lead from a place of strength and surrender.   You were never meant to lead alone — and asking for help doesn't make you less strong. It makes you whole.   I hope this episode blesses you! Xoxo, Tanya   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

Ever feel like you're doing all the things—and still questioning whether it's enough? In this refreshingly real and laugh-out-loud conversation, I sit down with one of the funniest people I've ever met: Eboné, the powerhouse behind The Professional Homegirl Podcast.We talk exhaustion (like existential exhaustion), overachievement, spiritual resets, and how we are constantly navigating invisible pressures—from systemic racism to internalized grind culture. But it's not all heavy. This is one of those convos that feels like a deep exhale and a glass of wine with your homegirl who gets it.In this episode, we explore:Why everyone (especially Black women) is just so. damn. tired.How to reprogram your mindset and reconnect with imaginationSpiritual practices that anchor us when we're feeling depletedComparison culture, hustle fatigue, and redefining successA jaw-dropping story from The Professional Homegirl Podcast that'll leave you stunnedPlus: Behind-the-scenes podcasting real talk and why telling your story might just save someone else's life.Connect with Eboné Almon: Follow her on Instagram → @theprofessionalhomegirl Check out the show → The Professional Homegirl Podcast wherever you listen Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Get on the waitlist for Functional Health Coaching HERE In this episode, I'm speaking directly to the woman who's holding everything together on the outside… but inside, she's feeling stretched, disconnected, and quietly exhausted. You're the go-to person, the dependable one, the capable leader everyone else relies on. But somewhere along the way, you've started feeling the weight of it all — physically, emotionally, spiritually. Today, we're digging into what burnout really looks like for high-capacity Christian women — especially those of us in healthcare or leadership roles. I'll unpack how over-functioning, emotional labor, and nervous system dysregulation sneak in through the back door of our good intentions… and why they can lead to burnout even when everything looks “fine.” I'll also walk you through specific, practical ways to start leading from overflow instead of depletion — because you can be strong and still need support. You were never meant to carry leadership alone. I hope this episode blesses you! Xoxo, Tanya   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

Do you feel guilty taking a break—like rest has to be earned through overwork? What if the key to sustainable success isn't more hustle, but less Influencer self care and just smarter self-care? In this episode, our guest fro Be Well Sis, Dr. Cassandre Dunbar breaks down what high-functioning burnout really looks like and why traditional self-care advice often misses the mark for women who juggle careers, family, and ambition. If you're tired of glorified grind culture and want a new approach to wellness that actually fits your lifestyle, this conversation is a must-listen. Learn the surprising signs of burnout that high achievers often ignore Discover how to redefine self-care so it feels attainable and personal Understand how micro-habits and boundaries can restore your energy and mental clarity Press play now to hear Dr. Cassandre's empowering take on self-care, burnout, and what it means to truly be well—without compromising your ambition.

Get on the waitlist for Functional Health Coaching HERE In this episode, I'm diving into the second part of our leadership reset — and this one gets personal. We're talking about how things like over-functioning, people-pleasing, and perfectionism often wear the mask of “great leadership”… but underneath, they're symptoms of chronic stress and a misaligned identity. I share how these patterns have shown up in my own life, how they can keep us stuck in survival mode, and how our physical bodies — not just our minds — are affected when we lead from fear, pressure, or people's expectations. We'll look at what it means to lead from a regulated nervous system and a Spirit-aligned soul. Because here's what I believe: your influence doesn't increase when you do more — it increases when you become more whole. This is your invitation to trade hustle for health, perfection for peace, and burnout for rooted, Spirit-led leadership. I hope this episode blesses you! Xoxo, Tanya   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

In this solo episode, Cassandre explores the emotional and mental shifts that come with motherhood, through the lens of matrescence — the ongoing process of becoming a mother.She shares how a recent experience reshaped her understanding of mothering, identity, and the importance of giving ourselves permission to feel — not just function.From quiet joys to the challenges that often go unnamed, Cassandre offers an honest look at the layered reality of motherhood.This episode is a gentle reflection for anyone who mothers — in ways both visible and invisible — and a reminder that change, vulnerability, and care are all part of the journey.Takeaways:Motherhood is layered, sacred, and often messy.Matrescence is a full-body, whole-life transformation.Black mothers deserve softness, support, and space to feel.You are allowed to evolve, to want more, and to need.Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. This episode was edited by Victoria Marin. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Get on the waitlist for Functional Health Coaching HERE In this episode, I'm challenging one of the biggest lies we've believed about leadership — that our value comes from how much we produce, how busy we stay, or how available we are to everyone else. If you've ever felt like your leadership is being measured by your output instead of your impact, you are not alone. I've lived it — juggling tasks, striving for approval, and believing that burnout was just the cost of leading well. But I've learned (and am still learning) that this is not God's design for leadership. In this first part of a two-part series, I'll share what it looks like to shift from hustle-driven leadership to influence-driven leadership — the kind modeled by Jesus. I'll walk you through the lies we often believe, the biblical leadership patterns we can actually follow, and practical ways to lead from presence, purpose, and peace. Let's trade productivity for presence. Let's lead from overflow instead of over-functioning. And let's remember: we don't have to prove our leadership. We just have to be aligned with the One who called us to it.   I hope this episode blesses you! Xoxo, Tanya   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

In this deeply nourishing episode, we welcome Angela Lightsey, the vibrant soul behind Tybee Wellness Retreats, where transformation and tranquility beautifully intertwine. Angela has created more than just a getaway. She's built a sanctuary where women come to heal, grow, and reconnect with their truest selves amid the natural beauty of Tybee Island and beyond. Together, we dive into what really happens during a wellness retreat and Angela shares how these sacred spaces foster genuine sisterhood, spark inner clarity, and offer a safe, empowering path for solo female travelers and Angela reminds us how each dimension matters and how retreats help rebalance what daily life often pulls out of alignment. Angela's work is a joyful invitation to slow down, tune in, and remember who you are. This episode will leave you inspired, grounded, and ready to ask: What do I need right now?Tune in! Only on Speaking of Travel!  Thanks for listening to Speaking of Travel! Visit speakingoftravel.net for travel tips, travel stories, and ways you can become a more savvy traveler.

Journalist Amy Larocca says our society's obsession with optimization and self-care has reached a fever pitch. She unpacks what it really means to take care of ourselves in How to Be Well. Also, Justin Chang reviews the Chinese film Caught by the Tides.Learn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Journalist Amy Larocca says our society's obsession with optimization and self-care has reached a fever pitch. She unpacks what it really means to take care of ourselves in How to Be Well. Also, Justin Chang reviews the Chinese film Caught by the Tides.Learn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Get on the waitlist for Functional Health Coaching HERE.   If you've ever wondered why you still feel tired, anxious, or spiritually off-center — even when you're doing all the “right” things — this episode is for you. In this conversation, I'm walking you through what I call the surrendered strategy: five practical, life-giving ways to support your body, mind, and spirit so you can step out of survival mode and into healing. This isn't about overhauling your life. It's about aligning with the way God already designed your body and soul to function — with rhythm, rest, nourishment, and connection. We'll cover: Why sleep isn't optional for healing How your blood sugar may be quietly hijacking your energy and mood Why movement is less about fitness and more about flow How to renew your mind and calm your nervous system through biblical truth And how to create spiritual rhythms that re-center you in God's peace This episode builds directly on last week's episode, “5 Hidden Stressors Most Women Overlook,” by offering specific tools and mindset shifts that support your whole-person health. I hope this episode blesses you! Xoxo, Tanya   #WholePersonHealing #FaithAndWellness #GraceFilledLeader #FunctionalHealthForWomen #SurrenderedWellness #SpiritualHealing #ChristianPodcastForWomen #HealingRhythms #BiblicalWellness #BurnoutRecoveryForWomen   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

Who said too much TV isn't good for you? Hosts of the TV Doctor podcast are here to chat about why actually, TV can be the perfect prescription for your wellness. From community, to representation, to escapism, we dive into the many ways in which watching tv might just be what you need. In this episode, Dr. Cassandre Dunbar is joined by media experts Dr. Michele Foss and Ashley Johnson, the dynamic duo behind The TV Doc Podcast. Together, they unpack how television and media shape our sense of identity, belonging, and emotional wellness—especially for Black and mixed-race folks navigating representation and community in an often isolating world. In this episode, we discussed:How TV and media help shape self-perception and racial identityThe emotional and therapeutic impact of nostalgic showsFandom as a powerful form of community and connectionWhy representation on screen matters for our mental healthHow to raise media-savvy, critical-thinking kids in the YouTube ageWhether you're a lifelong Trekkie or someone who finds comfort in rewatching Living Single, this conversation will remind you of the deep impact media can have on our wellbeing.Guest Spotlight: Dr. Michele Foss is what happens when you combine a Professor of Rhetoric and Media in the Department of Communication Studies at Sacramento State University with an unapologetically nerdy pop culture fanatic. From the classes she teaches (ranging from Television Criticism to Media Aesthetics to Communication Theory to Methods of Fandom Studies) to the keynote addresses and invited lectures she delivers, Dr. Foss infuses heart, creativity, inclusivity, and fun into all she does. She uses her three fancy degrees and more than 25 years of boots-on-the-ground experience to make academic concepts accessible and "sticky" for her audiences. She also wears all the hats (creator, producer, editor, writer, and host) for her podcast, The TV Doctor, where she "prescribes" what you should be watching to heal your socio-cultural ailments. She's been recognized by her university for her excellence in teaching, community service, and scholarship/creative activity. Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Get on the waitlist for Functional Health Coaching HERE. In this episode, I'm digging into the stressors that aren't always loud — but are loud enough to be quietly disrupting your energy, your health, your emotions, and even your spiritual connection. These are the things that many high-capacity women overlook because they've become so “normal.” But they may be the very reason you're feeling exhausted, anxious, inflamed, or spiritually out of sync. We'll look at five specific types of stress — emotional, nutritional, physiological, mental, and environmental — and I'll break down why your nervous system is responding to them even if your brain has written them off. And more importantly, we'll talk about how surrender, awareness, and small daily shifts can start to restore your health from the inside out. This episode blends faith, functional health, and practical next steps. It's for you if: You feel exhausted no matter how much rest you get You've “tried everything” and still don't feel like yourself You're longing to get back in sync — physically, mentally, and spiritually You don't need to do more. You just need to start seeing what's really going on underneath the surface. Let's walk this out together.   I hope this episode blesses you! Xoxo, Tanya   #HiddenStressors #FaithAndWellness #GraceFilledLeader #FunctionalHealthCoach #ChristianWomenInLeadership #WholePersonHealing #BurnoutRecovery #RootCauseWellness #EmotionalHealthForWomen #NervousSystemSupport Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

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Prevention Magazine Healthy Liviing Interview Series, The Not Old Better Show The Not Old Better Show, Prevention Magazine Healthy Living Series

Today we're sharing an episode from one of our wellness podcast faves: Be Well, Sis. Hosted by Dr. Cassandre Dunbar, the show is dedicated to providing resources for Black millennial women to be their best selves physically, mentally, emotionally, and spiritually. You'll hear an excerpt from the episode Taming the Busy Brain with Dr. Romie: Strategies for Stress, Success, and Self-Care. In this episode Dr. Cassandre chats with renowned neurologist and wellness expert, Dr. Romie, to dig into how chronic stress impacts the brain and the surprising link between thyroid health and mental wellness. -- Want to get paid for your podcast? Join DB for Making Indie Podcasts That Pay, a virtual two-part workshop on May 27 & 29 from 12–1:30pm EST with Radio Boot Camp. Learn how to land sponsors, price your ads, and make podcasting sustainable. Sign up now: https://radiobootcamp.org/classes/making-indie-podcasts-that-pay-mastering-the-art-of-sponsorships-2/  

Sahil Bloom joins me for a deep and inspiring conversation about what it really means to live a wealthy life. As a bestselling author, entrepreneur, investor, and the voice behind The Curiosity Chronicle, Sahil has built a platform around helping others expand their mindset and rethink traditional definitions of success. We dive into the core ideas from his book, The Five Types of Wealth, and explore how to bet on yourself, stay present in your relationships, and build a life aligned with your values. From navigating seasons of life to setting boundaries and staying grounded as a working parent, this episode is packed with wisdom for anyone looking to create more meaning, energy, and fulfillment.Leave Us A Voice Message! | https://telbee.io/channel/4_b9zzx58wdkuwirqkcxwa/Topics Discussed: How can redefining success improve your mental, emotional, and financial well-being?What habits and mindsets do high-performing entrepreneurs use to create lasting energy and balance?How can working parents stay present and build strong relationships while pursuing ambitious goals?What does it mean to “bet on yourself,” and how can you apply this to your personal and professional growth?Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get a FREE 1-year supply of Vitamin D3+K2 AND 5 free AG1 Travel Packs with your first subscription at drinkAG1.com/bewell.Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly and give your kids the full-body nourishment they need to grow into healthy, happy adults.OneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps:00:00:00 – Introduction 00:01:15 – Feeling something's missing00:05:16 – Staying flexible and brave00:08:35 – Betting on yourself00:11:35 – The origin of The Five Types of Wealth00:16:43 – What is wealth?00:19:25 – Redefining success and overachievement00:28:40 – Setting boundaries00:31:23 – Cultivating energy00:36:58 – Embracing life's seasons00:39:58 – Self check-ins00:43:55 – Being a working parent00:48:40 – Presence in relationships00:52:42 – Building a healthy marriage00:58:39 – Practicing gratitude01:01:09 – Understanding time wealth01:05:09 – Restructuring your life01:09:27 – Making time for all your kids01:12:18 – Letting go of people pleasing01:16:22 – Physical health nonnegotiablesCheck Out Sahil: InstagramThe 5 Types Of Wealth (Book)Check Out Kelly: Instagram

The IT'S TIME CONFERENCE Experience is happening Sept 22-25, 2025, in Nashville! Don't miss this game-changing event for Christian women CEOs. Save $500 today with code GRACE at redeemhertime.com/conference   Get on the waitlist for Functional Health Coaching HERE In this episode, I'm diving deep into what's actually happening in your body when chronic stress becomes your baseline. From cortisol dysregulation to gut dysfunction and hormonal chaos — we're unpacking how stress hijacks your physical health and distances you from the peace of God. But we're not stopping there. I'll also share how true healing begins — not with another to-do list, but with surrender. This is where functional wellness meets faith: by removing what interferes and restoring what God designed.   I hope this episode blesses you! Xoxo, Tanya   #ChristianWellness #StressAndHealth #WholePersonHealing #FunctionalWellness #ChristianHealthCoach #FaithAndWellness #GodDesignedHealing #HormoneHealth #NervousSystemReset #BiblicalSelfCare Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

In this solo episode of Be Well, Sis, Dr. Cassandre Dunbar shares reflections on travel, nature, and the power of pause. She recaps a joyful family trip to New Orleans, explores the healing benefits of gardening, and shares her current favorite hair care finds. Plus, she answers the first listener letter in the Not Well, Sis segment—reminding us that venting is a powerful form of self-care.If you've been feeling overwhelmed or in need of a reset, this episode offers gentle reminders to slow down, savor beauty, and stay connected.Topics Covered:Family travel as a form of self-careHow gardening supports emotional wellnessFavorite hair care products right nowWhy venting matters for mental healthThe first-ever Not Well, Sis listener letterGot a “Not Well, Sis” submission? I'd love to hear it- Send it in here!Shop the products mentioned in the On My Radar Segment here!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Get on the waitlist for Functional Health Coaching HERE. In this episode, I'm getting real about a struggle that so many of us — especially high-achieving Christian women — face: the pressure to keep hustling in the name of being “helpful,” “faithful,” or “productive.” I talk about the spiritual and physical toll that striving takes on our lives, and why I believe God is calling us to a better, slower, more grace-filled way of leading and living. We'll explore the connection between chronic stress and our health, the spiritual roots of over-functioning, and how the first step toward healing isn't doing more — it's surrendering.   I hope this episode blesses you! Xoxo, Tanya   #FaithAndWellness #ChristianWomenInLeadership #BurnoutRecovery #GraceOverGrind #FunctionalWellness #BiblicalRest #MindBodySpirit #HustleCultureHealing #WomenInMinistry #WomenInHealthcare #RootCauseHealing #GodDesignedHealing   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

we dive into a direct and deeply reflective question Jesus asked a man who had been unwell for 38 years: “Do you want to get well?” This isn’t just about physical healing — it’s about soul healing too. Many of us know what needs to change in our spiritual lives, but instead of action, we offer excuses. Like the man at the pool, we may have valid challenges — but that doesn't mean we're powerless. ✨ Key Takeaways ✅ Excuses feel safe, but they keep us stuck✅ Jesus meets us in our stuck places — but He invites us to move✅ Spiritual growth isn’t passive — it takes intention, repetition, and surrender✅ Time with God is never wasted — it's what fuels real transformation✅ Intimacy with God requires space, silence, and a commitment to be present

In this episode, I sit down with airway-focused dentist Dr. Mark A. Cruz to explore how breathing, facial development, and airway health impact everything from childhood behavior to long-term wellness. We talk about the hidden signs of poor airway function—like bedwetting, thumb-sucking, and mouthbreathing—and how early intervention can make a lifelong difference.Dr. Cruz explains the evolution of the human jaw, the importance of nasal breathing, and why so many common issues are misdiagnosed. Whether you're a parent or simply curious about optimizing your own health, this conversation will change the way you think about dentistry and whole-body care.Leave Us A Voice Message! | https://telbee.io/channel/4_b9zzx58wdkuwirqkcxwa/Topics Discussed:How does airway health affect my child's sleep and behavior?What are the signs of poor airway function in children?Can improving airway health help with focus and learning in kids?What is the connection between mouthbreathing and developmental issues?How can improving my child's airway help with bedwetting and sleep disorders?Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get a FREE 1-year supply of Vitamin D3+K2 AND 5 free AG1 Travel Packs with your first subscription at drinkAG1.com/bewell.Jesse & Ben's | Right now, you can visit jesseandbens.com/bewell to claim 20% off on their first bag of fries. OneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps: 00:00:00 – Episode intro and overview00:02:25 – Dr. Cruz's background and education00:06:51 – Starting out at UCLA and private practice00:09:45 – Craniofacial medicine00:16:09 – Jaw development around the world00:18:34 – How the human head evolved00:20:30 – Key findings from Dr. Cruz's research00:24:49 – Understanding and building the airway00:28:58 – Parenting instincts in airway health00:34:36 – What to know about hypoxia00:35:30 – Sleep's effect on the nervous system00:40:28 – Expanding nasal airways00:43:41 – Why airway issues get misdiagnosed00:46:40 – Long-term effects of mouthbreathing00:50:30 – Mewing and facial growth00:53:20 – How airway form affects function00:59:06 – Breathing techniques that help01:03:09 – Treatment strategies to consider01:07:51 – Personalized therapy approaches01:13:27 – Health risks of untreated airway issuesCheck Out Dr. Cruz: WebsiteInstagram Check Out Kelly: InstagramYouTubeFacebook

In this powerful follow-up to Confessions of a People-Pleasing Leader, I break down how approval-seeking behavior doesn't just impact your emotions — it affects your nervous system, hormones, digestion, immune function, and more. You'll learn how chronic people-pleasing acts as a silent stressor in the body, why it often originates from a survival response (not just personality), and how to begin resetting your body and spirit with grace-filled, faith-centered tools. I hope this episode blesses you! Xoxo, Tanya   #PeoplePleasingRecovery #StressAndHormones #ChristianLeadershipCoach #FaithAndWellness #GraceOverGrind #WholePersonHealing #NervousSystemHealing #WomenInLeadership #ChristianPodcast #RootCauseHealing   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources: GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

April is Stress Awareness Month, but let's be honest—many of us have been stress-aware our whole lives. If you've been navigating anxiety, people-pleasing, burnout, or just feeling emotionally exhausted... This conversation is for you.In this episode of Be Well, Sis, I'm joined by NK—storyteller, mental wellness advocate, and host of the podcast Basket Case. We dive into an honest conversation about what it means to care for your mental health in real, practical, and deeply personal ways.NK shares her journey of navigating anxiety, internalized shame, and self-loathing—and how relocating to Mexico offered her a new way of living, healing, and connecting to emotional well-being. She also unpacks the power of storytelling to dismantle mental health stigma, and how ceremonial healing practices like temazcal helped her come back to her body and spirit.We explore what it looks like to move beyond surface-level self-care and begin to replenish yourself in ways that are culturally grounded, spiritually aligned, and emotionally honest.In this episode, we discuss:What high-functioning anxiety can feel like and how it shows upWhy storytelling matters in the fight against mental health stigmaNK's decision to move to Mexico to support her mental wellnessHow conflict can actually strengthen relationships and build community careCeremonial healing and the role of practices like temazcal in emotional releaseWhy self-awareness and accountability are essential for personal growthHow to stop performing wellness and start living it—from the inside outMentioned in this episode:Temazcal ceremony (traditional Indigenous sweat lodge for detox + healing)Basket Case Podcast – a space for honest conversations about mental healthAbout NK: NK is a writer, speaker, and host of the Basket Case podcast—a mental health storytelling platform that centers the experiences of marginalized communities. Her work helps normalize emotional honesty, encourage personal growth, and challenge the systems that contribute to mental distress.

In this deeply personal episode, I'm opening up about how people-pleasing showed up in my leadership — and how it nearly wrecked my health, my confidence, and my connection with God.   I share how striving to be liked led to emotional exhaustion, physical symptoms, and identity confusion… and how God began the healing work of reshaping me from the inside out.   If you've ever struggled with overextending yourself, taking criticism too personally, or tying your worth to approval — this episode is for you.   I hope this episode blesses you! Xoxo, Tanya   #ChristianWomenInLeadership #PeoplePleasingRecovery #FaithAndLeadership #GraceOverGrind #BurnoutRecovery #GodApprovalOverPeople #LeadershipWithBoundaries #EmotionalHealthForLeaders #ChristianPodcastForWomen #SpiritualWellness   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources: GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

In today's episode, I'm diving deeper into what functional wellness actually means — and why I believe it aligns perfectly with God's design for our bodies. Functional health isn't just about nutrition or hormone balancing — it's about understanding that your body was created with wisdom and the ability to heal, if we give it the right environment. I walk through how stress, sleep, toxins, gut health, and spiritual depletion all contribute to the symptoms we've normalized — and why so many Christian women in leadership are running on empty, feeling like their bodies are broken. You are not broken. You are brilliantly made. And there's a better way forward.   I hope this episode blesses you! Xoxo, Tanya   #FaithAndWellness #FunctionalHealthCoach #ChristianWomenInLeadership #RootCauseHealing #HormoneHealth #StressAndWellness #GodDesignedHealing #FDNPractitioner #GraceOverGrind #SpiritualWellness #BurnoutRecovery #WomenInHealthcare   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

Black women are reimagining wellness on their own terms—beyond trends, beyond performance. In this episode, we explore what it really means to opt out, slow down, and live well.In today's conversation, Dr. Cassandre Dunbar is joined by Dominique Fluker, contributing lifestyle editor at Essence, writer, interior designer, and wellness storyteller. Together, they unpack the evolution of wellness for Black women, the pressure to perform self-care online, and how community, authenticity, and creativity are helping us reclaim what it means to be well.You'll hear about:Dominique's bold leap from tech to journalism (without a backup plan)How Essence is shifting the narrative around Black women and wellnessThe rise of revolutionary rest and opting out as resistanceWhy “soft life” is about healing, not consumptionWellness trends to be cautious of—including AI therapy and TikTok fadsThe impact of curated home spaces on emotional well-beingAnd why human connection is still our most powerful medicineThis episode is a love letter to self-trust, slowing down, and designing a life that reflects who you truly are.Guest Spotlight: Dominique B. Fluker is a nationally recognized multimedia journalist, editor, content marketer, and interior design storyteller based in Los Angeles. She currently is the Contributing Lifestyle Editor at ESSENCE Magazine. She has created purpose-driven and multicultural content for iconic web and print publications like ForbesWomen, Glamour Magazine, ESSENCE Magazine, Travel & Leisure, Business Insider, Women's Health, Variety, and more. As a culture and entertainment enthusiast, she's interviewed legendary celebrities such as Oprah, Toni Braxton, John Legend, Tracee Ellis Ross, Sheryl Lee Ralph, Robin Roberts, Serena Williams, and more. As an established advocate for diversity and inclusion within the tech and entertainment industries, she's also a noted public speaker, moderator, host, on-camera talent, red-carpet correspondent, and thought leader. Dominique has found solace in curating physical spaces while creating a name for herself at the intersection of digital content curation and editorial storytelling. She believes interior design is an extension of thoughtful storytelling. 2021 marked Dominique's official foray into professional interior styling with the launch of her first business, DBF Interiors. She has been featured as an interior design expert in Apartment Therapy, Architectural Digest, and more. Connect with Dominique: Follow her on Instagram @dominiquebflukerConnect with her on LinkedIn Connect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you want to hear from a certain guest or have a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Have you're on Not Well, Sis rant to contribute? Click here to send it into the show!Be Well, Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well, Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, I'm opening up and sharing something personal — the why behind my decision to pursue certification as a Functional Diagnostic Nutrition Practitioner. Over the past few years, I've watched my husband's health slowly decline. And these last couple of months? They've been especially hard. He's been dealing with ongoing lung issues, chronic fatigue, and an overall sense that his body just isn't bouncing back — no matter what medications he tries or how much rest he gets. As a wife, a healthcare provider, and a woman of faith, it's been painful to feel so limited in how I can help. But it's also been the spark that's lit a fire in me to dig deeper — to go beyond symptom management and get to the root of what's really going on. In this episode, I share my heart, my frustration, and the moment I realized our bodies — created by God — are designed to heal, if we give them the right environment. That's the foundation of functional health, and it's why I believe so deeply in this next chapter of my calling. If you're walking through a similar season — watching someone you love struggle, feeling like traditional approaches just aren't cutting it — I hope this episode brings you comfort, encouragement, and a new perspective on what's possible. Topics covered in this episode: My husband's recent health struggles and what they've revealed Why over-the-counter and prescription meds aren't always the answer How chronic stress impacts the immune system, hormones, and healing Why I believe in the God-designed intelligence of the body What functional health really means and how it aligns with faith An invitation to pause, reflect, and consider a better way forward I hope this episode blesses you! Xoxo, Tanya   #FaithAndWellness #FunctionalHealth #ChristianWomenInLeadership #RootCauseHealing #BurnoutRecovery #WomenInHealthcare #GodDesignedHealing #ChronicStress #HealthIsHoly #GraceFilledHealth #BodyMindSpiritHealing   Reminder:  The information you hear on this show is not meant to diagnose, manage or treat disease.  Always consult with your own health practitioner before you make any changes to your health.   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! ➡︎ https://gracefilledleader.com/health   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.  

Entrepreneur Amanda Phillips shares her story of how dealing with a chronic illness led to the foundation of her company, Be Well. Amanda has created products to help others on their healing path. She discusses the importance of wellness, both physical and emotional, and emphasizes the need for advocacy in healthcare. Amanda also highlights the psychological impact of her products and the sense of community that can be vital for those facing chronic illnesses. For more on Be Well, visit BeWell - Thoughtful products for those dealing with a chronic illnessInstagram:  @wearebewellFacebook: @wearebewellforibdTiktok:  @wearebewellVIP: BeWell VipsWant to start your own podcast? Check out the SolFul Connections platform and access our SolFul discount: Riverside: HD Podcast & Video Software | Free Recording & Editing

Featuring: Sydney Sweeney, Taylor Swift, Sue's Turkey Melt and more. In this #Papisode the planets align for both Jedi and Mark as they nail a couple good stories. We discuss Blue Origin, Coachella and the NEW Bodygaurd cast. Plus much more. For the content in this papisode please visit the socials @paparazzipodcast. Thank you for listening and sharring. Be Well!Become a supporter of this podcast: https://www.spreaker.com/podcast/paparazzi-podcast--4122011/support.

Relationship expert Dr. Morgan Cutlip is back to break down one of the most common sources of tension in modern partnerships: the mental load. We get into why women often carry more of it, how it impacts connection, and what couples can do to finally feel like a team.We also talk about the emotional weight of invisible labor, how to communicate needs without defensiveness, and simple ways to keep the spark alive. Plus, Morgan shares insights from her new book, A Better Share—out now!Leave Us A Voice Message! Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Subscribe today to get a 1 month supply of AG1's omega3 and a welcome kit at drinkAG1.com/bewell.OneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps:00:02:44 – Mental load defined00:07:10 – Gender differences00:08:23 – Emotional, cognitive, physical toll00:12:12 – The triple threat00:18:39 – Partner expectations00:22:51 – Taking initiative00:25:57 – Relationship check-ins00:30:38 – Preventing conflict00:32:17 – Men and respect00:35:46 – Women and invisible work00:38:48 – Stay-at-home parent needs00:40:43 – Showing up without being asked00:46:01 – Communication vs. defensiveness00:49:15 – Asking for what you need00:55:16 – Feeling pursued00:57:24 – Keeping intimacy alive01:03:10 – Sex and connection01:05:08 – Gratitude and task sharing01:08:33 – Money and responsibilities01:14:03 – Tracking the mental loadShow Links:57: Finding Fairness, Balance, & Intimacy In Your Relationship | Morgan Cutlip Check Out Morgan:Instagram Website A Better Share (book)Check Out Kelly: InstagramYouTubeFacebook

In this episode of The Grace-Filled Leader Podcast, we explore the gift of letting go—how to release commitments, relationships, or responsibilities that no longer serve your well-being. Discover practical steps to make space for renewal, recognize when God is calling you to let go, and embrace a life of peace and purpose.   I hope this episode blesses you!   Xoxo, Tanya   #LettingGo #MidlifeClarity #ChristianLeadership #FaithOverFear #FindingPeace #Boundaries #Renewal #GraceFilledLife   Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to have better Work-Life BALANCE? Are you ready to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! Leave me a written or voice recorded message to let me know you have future interest ➡︎ https://gracefilledleader.com/contact   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

If you've ever felt like you're doing all the “right” things—showing up for work, taking care of everyone, checking all the boxes—but inside, you feel numb, disconnected, or just... not okay, this episode is for you.This week on Be Well, Sis, I'm joined by the brilliant Dr. Judith Joseph, a board-certified psychiatrist and researcher, to talk about something that doesn't get nearly enough attention: high functioning depression.We often associate depression with what we see—sadness, withdrawal, tears. But what happens when it looks more like achievement, perfectionism, and over-functioning? When the pain hides behind productivity? That's where this conversation begins.Dr. Judith breaks down what high functioning depression actually is, why it's often missed in clinical settings, and how trauma, societal pressure, and internalized expectations can all contribute to emotional burnout, anhedonia (the loss of joy), and disconnection.She also introduces her powerful framework, the Five V's to Thriving—a model that prioritizes validation, venting, values, vitals, and vision to support true emotional well-being.In this episode, we explore:What high functioning depression really looks and feels likeThe link between trauma, anhedonia, and collective numbnessHow societal expectations can mask mental health struggles in high-achieving womenWhy validation and venting are essential for healingThe Five V's to Thriving and how to use them as tools for personal growthWhy joy is an experience, not an achievementHow to stop chasing external validation and start doing the inner work of self-careDr. Judith also speaks candidly about how mental wellness is deeply connected to relationships, rest, and reimagining what success and happiness truly mean—especially for Black women and women of color who are often taught to suppress their feelings to survive.This episode is for you if:You feel emotionally drained, even when everything looks “fine” on the outsideYou've normalized burnout and high stress as your baselineYou're curious about new ways to think about healing and emotional regulationYou're doing the work, but still feel like joy is just out of reachYou want to understand your mental health through both a clinical and compassionate lensAbout Dr. Judith Joseph: Dr. Judith Joseph is a board-certified psychiatrist, media expert, and mental health advocate whose work bridges the gap between clinical research and culturally competent care. Her mission is to empower people—especially those in marginalized communities—to prioritize their mental wellness with evidence-based, heart-centered tools.

In this episode, we explore the midlife wake-up call when we realize that our old definitions of success no longer fit. Discover why success often looks different in midlife, how to let go of outdated expectations, and practical steps to redefine success in a way that aligns with your faith, values, and current season of life. I hope this episode blesses you!   Xoxo, Tanya   #MidlifeAwakening #RedefiningSuccess #ChristianWomenLeaders #FaithAndPurpose #MindfulLiving #LettingGo #BiblicalSuccess #AbundantLife #GraceFilledLeadership Episode Resources: GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to have better Work-Life BALANCE? Are you ready to Lead Well, Live Well and BE Well? Get on the waitlist for functional health coaching. It's the accountability and guidance you need to reclaim your health and happiness! Leave me a written or voice recorded message to let me know you have future interest ➡︎ https://gracefilledleader.com/contact   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

This episode is a heart-to-heart about the midlife wake-up call—when we realize time is moving fast, our kids are growing, and our health and priorities are shifting. Learn why this realization happens, the cost of chronic busyness, and practical strategies to slow down and savor life. We'll discuss how to balance work, life, and faith, embrace midlife with gratitude, and create rhythms that lead to greater joy and presence. I hope this episode blesses you! Xoxo, Tanya   #MidlifeWakeUp #WorkLifeBalance #ChristianLeadership #SlowDownAndSavor #FaithAndWellness #BiblicalWisdom #GratitudeMindset Episode Resources:   GFL Episode Catalog   5 Ways To Connect With Me: 1️⃣ FREE CALL: Book your FREE Coaching Call now! Get personalized and practical strategies for work-life balance. Start your grace-filled life and leadership journey ➡︎ https://gracefilledleader.com/workwithme   2️⃣ FACEBOOK: Become part of our Supportive Facebook Group. Connect, share, and learn with others navigating life and leadership ➡︎ https://gracefilledleader.com/community   3️⃣ FREE WORKSHOP: Watch my FREE “Conquer Your Email Inbox” workshop! It's your key to jumpstart productivity ➡︎ https://gracefilledleader.com/workshop   4️⃣ COACHING: Are you READY to have better Work-Life BALANCE? Are you ready to Lead Well, Live Well, and BE WELL? Get on my waitlist for functional health coaching.  It's the accountability and guidance you need to reclaim your joy, energy, and health! Leave me a voice or written message ➡︎ https://gracefilledleader.com/contact   5️⃣CONTACT: Leave me a question or comment ➡︎ https://gracefilledleader.com/contact   "Yes! Finally, a podcast helping others become the thriving leaders they're meant to be outside of hustle-culture! This is an amazing resource! Thank you so much for sharing and helping us become Spirit-driven, peaceful leaders!"    If you can relate, please consider rating and reviewing my show! It helps me reach more people – just like you – to help them change their future. Don't forget to follow the show so you don't miss any episodes! And, if you're feeling really generous, I'd be SO honored if you would share this podcast with someone.   Click here to view our privacy policy.

Feeling burned out, stuck in survival mode, or constantly on edge? In this vulnerable solo episode, Dr. Cassandre shares the moment she realized that what she had accepted as “normal” was actually survival mode. High-functioning. Always “on.” But beneath the surface? Exhausted, disconnected, and stretched way too thin.We explore:What survival mode really looks like (even when you're "doing fine")The science of chronic stress and how it affects your body and brainSymptoms of a dysregulated nervous system you might be ignoringSmall but powerful ways to begin feeling safe, soft, and regulated againWhy joy, rest, and boundaries are essential—not indulgentIf you've been stuck in go-mode for way too long, this is your invitation to breathe deep, unclench, and begin your journey back to yourself.

In this episode, Mike Feldstein, founder and CEO of Jaspr, shares his journey from fire restoration expert to air quality innovator. He talks about how his background in disaster response led him to create Jaspr, the world's first commercial-grade air purifier.Mike dives into practical tips for improving indoor air quality, including mold remediation and air quality monitoring. We also discuss how Jaspr's design can help create healthier living spaces, plus a few surprising insights on air purification.Starting April 2nd, get $400 OFF at https://jaspr.co/bewell with Code BEWELL — but hurry, this exclusive offer ends at Midnight PST on April 12th!Topics Discussed: How does air quality affect health and well-being?What makes Jaspr's air purifier unique compared to other air purifiers?How can I reduce mold toxicity and improve air quality at home?What are the best ways to monitor and test indoor air quality?How does Jaspr's design improve air purification compared to other systems?Sponsored By:JASPR | get $400 OFF at https://jaspr.co/bewell with Code BEWELLBe Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get a FREE 1-year supply of Vitamin D3+K2 AND 5 free AG1 Travel Packs with your first subscription at drinkAG1.com/bewell.Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kellyOneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps:00:00:00 - Introduction00:01:39 - Fire restoration and air quality consulting00:04:19 - The Mold Rush00:06:40 - Mold remediation00:13:03 - Reducing mold toxicity00:20:57 - Monitoring air quality00:24:28 - Easy ways to improve air quality00:31:11 - Common household toxins00:32:55 - Upholstery and air quality protocol00:35:38 - Air quality testing00:37:24 - DIY Smoke Detox00:45:57 - HVAC systems and air ducts00:50:27 - How Jaspr works00:54:34 - Child safety & warranty00:59:34 - Air filtration in schools01:02:37 - Diaper bins & bacteria01:05:51 - Removing mold01:07:25 - Jaspr WarrantyShow Links:Wildfire Smoke Master Class | https://jaspr.co/pages/fire-courseCheck Out Jaspr: Starting April 2nd, get $400 OFF at https://jaspr.co/bewell with Code BEWELL — but hurry, this exclusive offer ends at Midnight PST on April 12th!Check Out Kelly: InstagramYouTube

Navigating the healthcare system as a woman, especially as a Black woman, can feel like a battle. A battle to be heard, believed, and treated with the care and respect we deserve. In this affirming and eye-opening episode of Be Well, Sis, I'm joined by Dr. Bayo, a physician and patient advocate who's using her voice to challenge bias in medicine and close the gap on maternal health disparities and healthcare inequities.Together, we dive into what it really takes to build trust in healthcare- not just between patient and provider, but within ourselves as we learn to speak up, ask questions, and challenge the harmful systems we've been taught to accept.Dr. Bayo shares her own journey into medicine and advocacy, including the influence of family, personal experience, and generational knowledge that shaped her commitment to making healthcare safer and more human.We explore the power of self-advocacy, the necessity of community, and why curiosity is one of the most powerful tools we can bring into any medical setting. This episode is for you if:You've ever felt dismissed or gaslit in a medical settingYou're curious about how to become a stronger advocate for yourself or your familyYou're a provider seeking to understand and confront your own biasesYou believe in the power of community-based healing and generational wisdomYou're ready to reclaim agency over your body, your choices, and your careWhether you're a patient trying to make sense of conflicting medical advice, a new mom seeking support, or a provider looking to serve with more empathy and equity—this conversation is your reminder that you deserve to be seen, heard, and cared for.Mentioned in this episode:Why Black patients don't trust the healthcare system | Bayo Curry-Winchell | TEDxRenoDo No Harm | Dr. Bayo Curry-Winchell | TEDxRutgersAbout Dr. Bayo: Dr. Bayo is a physician and passionate advocate for health equity, especially within maternal health. Her work centers around patient empowerment, provider accountability, and breaking cycles of harm in medicine. She believes in treating the whole person—body, mind, and spirit—with intention, respect, and curiosity.

Hello to you listening all around the world!Coming to you from Whidbey Island, Washington this is Stories From Women Who Walk with 60 Seconds for Time Out Tuesday and your host, Diane Wyzga.Today marks the 5th anniversary of Stories From Women Who Walk which launched (no fooling!) on April 1st 2020. As you may remember the first year I interviewed men and woman who were walking their lives when a conflict showed up unexpectedly causing them to pivot. The conflict that caused me to pivot to the daily 60 Seconds format was COVID because we were no longer commuting in cars listening to longer podcasts.Here we are 5 years, 1200 episodes, and over 202,000 downloads all across the globe. Who made it all possible? You did! You stuck with me and our global community. I'm here because you're there. Thank you from the bottom of my heart!Going forward we have work to do as Ordinary Persons still gathering together to build an Army of Ordinary Persons that demands a better way of life for all of us. You can count on me to provide a daily 60 Seconds episode to inform, delight, illuminate, provoke, and energize! There will be resilience and resistance balanced with hope and stories because we're going to live each day trusting that our collective decency, goodness, and strength will help us birth something much better than what we have right now. I welcome all of you on the journey!Be well, do good work, and stay in touch!You're always welcome: "Come for the stories - Stay for the magic!" Speaking of magic, I hope you'll subscribe, share a 5-star rating and nice review on your social media or podcast channel of choice, bring your friends and rellies, and join us! You will have wonderful company as we continue to walk our lives together. Be sure to stop by my Quarter Moon Story Arts website, check out the Services, arrange a no-obligation discovery chat, and Opt In to stay current with me as "Wyzga on Words" on Substack.Stories From Women Who Walk Production TeamPodcaster: Diane F Wyzga & Quarter Moon Story ArtsMusic: Mer's Waltz from Crossing the Waters by Steve Schuch & Night Heron MusicAll content and image © 2019 to Present Quarter Moon Story Arts. All rights reserved. 

Thursday, March 27, 2025Episode 23: Do You Want to Be Well?Introduction:I invite you to reflect on the question Jesus posed to the man at the pool of Bethesda: "Do you want to be well?". Join me as I guide you through a moment of spiritual reflection and growth.Scripture Reading:John 5: 6, 8Meditation:Find a quiet space free from distractions and focus on your breathing, inviting the presence of God, centering your hearts to hear God's word.Reflection Prompts:1. In what areas of your life do you feel spiritually unwell or in need of healing?2. How long have you been striving to address these areas on your own, without fully surrendering them to Jesus?3. If Jesus were to command you to rise, take up your mat, and walk, what changes would you need to make in your life? Are you ready to embrace these changes?I invite you to join me daily in this sacred journey of Lent. I encourage you to embrace the transformative power of God's grace in your life.The best way you can support this podcast is by taking a few moments to RATE & REVIEW on your podcast app. This will ensure this podcast is visible to more listeners.Also, if you desire additional faithful inspiration beyond this podcast, follow me on Instagram @_bythewell. There, we can continue our journey together, sharing reflections, thoughts, and moments of spiritual connection.⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/_bythewell/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Note: Each episode of "Seasons By the Well: Lenten Reflections and Meditations" will follow a similar format, providing daily reflections, guided meditations, and opportunities for personal growth throughout the Lenten season.

In this episode, we explore the science of longevity with seasoned veterinary epidemiologist Dr. Stephanie Venn-Watson, CEO of Seraphina Therapeutics and founder of Fatty15. With a background spanning the World Health Organization and the U.S. Navy, Dr. Stephanie has dedicated her career to improving human and animal health.She shares groundbreaking insights on pentadecanoic acid (C15)—a newly recognized essential fatty acid—and its role in supporting long-term wellness. We discuss the best dietary sources of C15, why it meets the seven criteria for a longevity nutrient, and how it impacts metabolic health, chronic disease, and overall aging. Plus, Dr. Stephanie reveals the fascinating research that started it all—studying dolphins!Topics Discussed: What is C15 and how does it support longevity and overall health?Which foods are naturally high in pentadecanoic acid (C15)?How does C15 compare to other fatty acids for metabolic and cellular health?What role did dolphin research play in discovering the benefits of C15?How can I incorporate C15 into my diet to improve long-term wellness?Leave Us A Voice Message! | https://telbee.io/channel/4_b9zzx58wdkuwirqkcxwa/Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.LMNT | Go to DrinkLMNT.com/Kelly to receive a free Sample Pack with any LMNT drink mix purchase!Fatty 15 | Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KELLY15 and using code KELLY15 at checkout.OneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps: 00:00:00 - Introduction00:01:24 - Dr. Stephanie Background and Expertise00:05:03 - Longevity Science & the Power of C1500:08:14 - Top Foods Rich in C1500:09:37 - The Importance of Dairy00:11:21 - Criteria of a Proven Longevity Nutrient00:16:52 - Metabolic Health Benefits of Fatty1500:20:26 - Dolphin Research 00:25:01 - Best Ways to Absorb Nutrients00:31:17 - The Science-Backed Health Benefits of C1500:38:56 - How Diet and C15 Impact Chronic Disease Prevention00:41:01 - Ranking Fatty Acids00:45:39 - C15 Shelf Life, Sourcing, and Quality00:48:40 - How to Easily Incorporate C15 Into Your Diet00:54:52 - You Are Not Alone00:57:11 - Dr. Stephanie's BookShow Links:Mediterranean Salmon RecipeCheck Out Dr. Stephanie: Get Her New Book NOW! Check Out Fatty15 https://www.discoverc15.com/Check Out Kelly: Instagram

Do you often forget to take a moment to just pause and take a breath? This week I thought I'd sit down and catch you up properly on how I'm doing and where I'm at right now. This time of year we remember those goals we set ourselves on New Years Eve and realise we may have bitten off more than we can chew! So let's take a moment to reflect, readjust and restart.

Are your eating habits helping or hurting your lifestyle? In this episode, Lesley Logan sits down with Lisa Salisbury, a health and weight loss coach, to discuss how we can redefine our relationship with food. Lisa shares insights into disordered eating, the history of the "clean plate club," and how to listen to your body's hunger signals without obsessing over diets. Tune in for practical, mindset-shifting strategies to enjoy food while making choices that truly serve you.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:Lisa's own journey from chronic dieting to mindful eating.Dieting for weight loss versus having a healthy relationship with food.How food connects people and why eating should be about enjoyment.The surprising history behind the "clean plate club" and its lasting effects.The signs of disordered eating and how to shift towards intuitive eating.How to identify hunger cues and stop eating before feeling overfull.The two-bite challenge: recognizing fullness without food guilt.Episode References/Links:Lisa Salisbury Website - https://wellwithlisa.comInstagram - https://www.instagram.com/well_with_lisaFacebook - https://www.facebook.com/wellwithlisaLesley on Eat Well, Think Well, Live Well Podcast - https://beitpod.com/ep104Guest Bio:Lisa Salisbury is a former chronic dieter on a mission to help women stop obsessing about everything they eat and feel confident in their ability to lose weight without a diet app. She teaches them to stop counting and calculating all their food and check in with their body. Most of all, she helps women make their lives amazing so food doesn't have the job of comforter, compensator and celebrator. She hosts the top 100 podcast Eat Well, Think Well, Live Well. She is a certified Health, Life and Weight Loss Coach, with a BS in Health and Human Performance. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox.DEALS! DEALS! DEALS! DEALS!Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSoxBe in the know with all the workshops at OPCBe It Till You See It Podcast SurveyBe a part of Lesley's Pilates MentorshipFREE Ditching Busy Webinar Resources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramThe Be It Till You See It Podcast YouTube channelFacebookLinkedInThe OPC YouTube Channel Episode Transcript:Lisa Salisbury 0:00  Food has always brought people together, because you cook in big batches, and it's just kind of the way humans evolved to eat together. And so there is connection with food. And if we try to pretend that there isn't, I think it's just a losing battle.Lesley Logan 0:16  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:59  All right, loves, I'm gonna tell you right now that I am pleasantly surprised, amazed, like, excited for this episode that you're about to listen to. I'm gonna let you in a little secret. I do my very best not to have, like, a weight loss as a topic for being it till you see it, because there's just a lot around that, and it's complicated. And also, I don't want anyone out there thinking that weight loss or their weight is actually the thing that's keeping them from being it till they see it. But there are things around our health and wellness and how we eat that can be. And so today's episode, I really hope that you do listen to it and you're not turned off by if their weight loss was in the title, or anything like that, that you actually take a listen because, especially if you are around my age or a little bit older, our relationship with food and how food was used can be complicated, even if we think we have a great one. And today's guest is Lisa Salisbury, and she's an incredible podcast host. I was able to be on her podcast, and the thing that I really love the most about this is it's not about weight loss at all. She actually, multiple times encourage people to eat more, and I think her story will resonate with a lot of you as well. What this is is about how we can and it's not also about like thinking food is just this boring cardboard. It's about how we choose to eat and how we eat, and how we can really make our lives more full in a good way, and not through, like over full through food. So I'm just gonna stop talking, because her words are so beautiful, and she's so thoughtful, and she's incredibly well researched in what she is doing, and I got a whole history lesson in here, so I'm just gonna say freaking great, super awesome, super informative. And I hope this gives you the permission that you might need when it comes to, hey, sit down with your meals, or if you sit down with your meals, or if you needed to be reminded to eat more, or if you just needed permission, like my husband gave me, to just leave some food on the plate. So here is Lisa Salisbury. Lesley Logan 2:59  All right, Be It babe, I'm so excited to have this conversation. It's one we haven't had on the podcast before, and I think it's a really important one as a child from the 80s who was told to clean her plate because there's people starving in other places. It's interesting how that can affect how you how your whole life ends up being. And so I have Lisa Salisbury here. She is the host of Eat Well, Think Well, Be Well. And, nope, it's Eat Well, Think Well, Live Well. Let's get it right, Lesley. Anyways, we'll make sure that link is in the notes so it's just easy for you to find her amazing podcast. I was a guest on it, and I'm and so you can always start off with that episode. Lisa, thank you so much for being here. Can you tell everyone who you are and what you rock at? Lisa Salisbury 3:39  Yeah, great. Thanks for having me, Lesley. I, like you said, my name is Lisa Salisbury. I'm a health coach and weight loss coach and podcaster. I was a chronic dieter, as many, many of you, and like you said, people from the 80s. So, started dieting in high school, started having babies, then in my 20s, and so my weight was just on an absolute roller coaster. And it's really quite a long story, as it is, for a lot of people, of how they get into the health and fitness space, health world, any kind of that sort of influence, and it's just usually through your own experiences, which was the same for me. So I just realized, hey, I don't want to do this anymore. I don't want to diet anymore. And I got my health coaching certification. And even through that, I thought I wasn't dieting. I thought that my last ditch effort to quote-unquote lose all of that baby weight was macro counting. And so I thought I wasn't dieting because I thought, oh, this is okay, because I can eat whatever I want as long as it fits your macros. That's like their tagline, right?Lesley Logan 4:41  It's kind of the same thing with Weight Watchers. It's kind of like you can eat whatever you want as long as it's in your points. So it's kind of like that, yeah.Lisa Salisbury 4:46  Right. Yeah, totally. And so my acute study partner that I had during that health coaching course, she gently, so gently, during the eating disorder, we said, oh, is there anything that you're noticing about yourself here? When we were talking about orthorexia, and she was really sweet, and really just opened my eyes to the fact that I was so anxious about meeting my macros that it was really affecting the way I showed up in the world. And so the first time that I sat down and ate lunch without weighing my portions was kind of like mind blowing for me to be like, oh, I'll just let my body decide when I've had enough. There was actually a big increase in anxiety. But then over time, of course, as I let that go, I saw, you know, just a change in my health as far as mental health around food. And then I went on to start coaching, and realized that most of my clients needed help around not so much about what to eat, you know, give them a food plan, but why they were eating when they didn't really want to be eating. Why they were eating when they were bored, frustrated, sad, confused. Why they were eating when they weren't hungry. And so that's when I went and got my life coaching certification, and I really helped them figure out that emotional eating piece which can or cannot have anything to do with weight loss. I have several clients come to me that are just like, I just want to be healthier around my relationship with food. And so whether they lose weight or not is neither here nor there, because they just want to feel like they're the ones making the decisions, and not the food making the decisions for them. Lesley Logan 4:46  I love that you shared that last part about it's not necessarily about the weight loss for most people, it's like the relationship with food. My grandmother was a chronic dieter. Like, up 100 pounds down 100 pounds up, 100 pounds down. She was so pissed when they took Fin-Phen away from her. Like, she was like, this is the thing that worked. And I'm like, so it's killing people. They and they know it. Lisa Salisbury 6:29  Small detail.Lesley Logan 6:47  Yeah. And so, like, I grew up around that, that is what the word diet actually means. When it's, what diet actually means, it's like, how you eat, not just like that you're on a diet, we're, every any which way you eat is a diet, guys, it's just that it's like some but we are trained that that word means, you're on a diet, you're trying to lose weight. And so then, there's people who are like, well, I just want to love the body that I'm in, and you can but if food is dictating how you are doing your life, and when you do things in your life, that can be a problem in allowing you to live the best life that you want to live. I want to just go back to something really quickly, and then I have, okay, orthorexia for the people who don't know what that word is, can you share what that is? Lisa Salisbury 7:29  Yeah, that's kind of the obsession with eating healthy. So it's a fairly new eating disorder. In fact, I have to say, I'm not even sure if it's in the DSM yet, but it is being recognized as a real issue. So a lot of times, this is what we call just disordered eating. When you look at someone's nutrition, when they're like, here's what I ate today, and it's clearly, you know, from a list of 10 foods that are approved in their brains. That's orthorexia, having a lot of anxiety around, for example, I called a restaurant, I remember this particular time, they were a small restaurant, so they didn't have their nutritional information available to me, wasn't like a big chain, you know? And they're like, oh, if you email us, we can send it to you. And they didn't, and I called them several times to get it. That's orthorexia, right, to be so anxious that I need to put my macros in and hit it plus or minus five every single day. And some people think that's a great game. Some people are like, that's my favorite game with Tetris to play. Great. That's fine. You can absolutely count off macros and not have orthorexia, totally. That didn't work for me. My brain, I was like, I have to do this. And if I didn't, what was weird is I went to a lot of times, I would be like, well, I can't. And so now it's a cheat day. Now it's a eat whatever I want sort of day which is also disordered. Lesley Logan 8:56  Yeah, I feel like there's more people with disordered eating than maybe they recognize. You mentioned a few signs of orthorexia, and some of those equal disordered eating. Is there any other signs of disordered eating? And mostly because what I'm hoping for today is I've always tried to make sure that everyone feels super loved on this show, that every listener knows even if I'm a Pilates instructor, I'm not here to make anyone change their body. I'm here about moving people, because I know movement heals and it's mental health and it's all this stuff, but I also know that there are things that we do out of habits and especially around food, that can be affecting us, having an amazing mental health life, or having fun in our life, or actually focusing on other things in our life. So if you can talk about like, some of the signs of disordered eating that people might not necessarily recognize.Lisa Salisbury 9:42  I think having just a really small list of foods that you are able to consume. So if you're like, I only eat chicken and these two kinds of fish or so if your list is really small, if you're excluding foods that are considered whole foods. So if you're excluding things, especially entire groups of food, like all carbohydrates, or if you're like a potato, which is grown in the ground, is somehow bad for you, obviously barring allergy or, you know, insensitivity, that kind of thing. But if you've excluded several whole foods, that would be concerning. If you're excluding ultra-processed foods, that's great. Let's do that. Lesley Logan 9:58  You're fine, everyone. Lisa Salisbury 10:33  Yeah. But if we're like, hey, we're going to exclude all kinds of different whole foods, then that would be kind of a hallmark if you are eating on the clock. So if you are like, I cannot, should not, not supposed to those types of words, eat before my alarm goes off at 1 pm there's a difference between intermittent fasting and being starving and gritting your teeth until 1 pm until 2 pm, until that moment, right? So you have to really look and check in with yourself is, am I doing this because I really, actually feel amazing, or am I doing this because if I don't, anxiety will skyrocket, because if I don't, I will have somehow lost control. Or if I, does that make sense?Lesley Logan 11:19  It totally makes sense. Also, it makes sense because I've been listening to Mindy Pelz on her fast like a girl thing, which is, yeah. And I would listen to her thing in the way she describes how you should feel on the fast. And then she's also very careful to qualify, like, if you have somewhat disordered eating, you should be doing this as a professional, and not on your own. And what's interesting is, as I was doing the fast like a girl thing, I was very consciously aware, like, okay, how am I going to do this? So I don't have control issues around it, because having grown up with the history of my grandma being on a diet, off the diet, so then, of course, I was, I'm the girl who was pulling out the magazine articles on all the exercises and putting them in a binder to do all of them, and then totally eliminating whole food groups most of high school and college. So I'm just really aware that it's easy for me to go, oh, this is like, something like, it's healthy to do it, so I'm gonna do it like this, and then get controlled about it. So, like, okay, I'm just gonna interestingly pretend to do it and see how I feel. And she had these tools. If you do get hungry, but you're not famished and you just need, you can do a cup of coffee. And so I was trying it out, and I could tell the difference between being like, I am really, actually hungry right now and I need to eat something, versus I'm actually just bored right now because I normally eat at eight. Lisa Salisbury 11:19  Right, right, yeah. Lesley Logan 11:29  Which is a really fascinating thing, because it's like, okay, well, I could do other I could do other things, then, why am I choosing to eat at eight o'clock, versus like, so it's just a really interesting thing, because you can't, I can see how someone could over control the healthy intermittent fasting process and make it an unhealthy thing for them. So thank you for sharing that. I want to just like, pick your brain a little bit, because you have so much information around this. You know, so many people are raised where food is a reward for, like, getting good grades or you're feeling bad. So then there's food, and then we have to eat. Can we talk a little bit about relationship with food? And like, are we supposed to just be agnostic? How do we what are we supposed to feel with food? Because I think it's really interesting, right? It's like a fun thing. Like, I want to get some ice cream right now. Like, how are we supposed to think about food in our lives? Lisa Salisbury 13:21  It's such an interesting topic, because you'll find you know coaches who have trained at the same exact schools that I have will give you wildly different answers. Some people are like, food is fuel. That is it. You only eat it for fuel. And I have never, I tried that for a little while, and I never could get on board. I never could get on board with food as fuel, because the truth is, food is connection, and it always has been. Even in hunter-gatherer days, they ate together, right? I mean, I don't know, maybe the documentaries are incorrect. I wasn't there, but I think most tribal groups still ate together. Food has always brought people together, because you cook in big batches, and it's just kind of the way humans evolved to eat together. And so there is connection with food. And if we try to pretend that there isn't, I think it's just a losing battle. And so I have decided every time I eat I want it to be delicious, and when I think about food being fuel, that sounds like cardboard to me, right? Like, just hook me up to an IV, there's like. Lesley Logan 14:28  No one's ever been excited to go get filled. I mean, like, no one is excited to fill up their gas tank, right? If you think about it, how many of us are waiting until, like, I've got one mile left, I better go, You know what I mean? So it's not exciting, and not the food has to be exciting. But I do love that you brought up connection because I think so many of us lack that in our daily lives. So much stuff is like, I mean, we're here on Zoom, right? So much stuff is digital and virtual, and so there's not that space. But I also think how much we've lost the connection around the eating as well. People eat alone at work, they eat at their desk, you know what I mean, or they're at home, working remote. They're by themselves. And so that would be an interesting maybe goal. It's like, how many meals can you actually have sitting down with someone that you love or care about or want to spend time with?Lisa Salisbury 15:12  It's actually a huge point that I make with my clients, because when we're talking about waiting until we're hungry to eat, because that's the nicest time to eat, by the way, is when you're hungry, when you're just mildly hungry, that's the nicest time to start eating. And so we talk about, okay, what does your lifestyle look like? What time do you eat with a family? Do you eat with a spouse? And what time is that? And we adjust the rest of their day and the rest of their eating if need be around that piece, because the relationships come first. And so I think that's kind of another thing about food, is that we want to focus on, I actually want to have dinner with my family regardless of what we're eating. The important piece is that we, and I still insist on this, because I'm neurotic. We set the table placements and everything. And like my kids know how, every one of them knows how to set a proper table, like where the fork goes and the cup and everything, because we sit and have dinner as a family. And so because that is important to me, it's far more important than what we're eating. And so I want food to be enjoyable, but it's not just about the food and when you're eating, and it's only about the food, and it's only about how good the food tastes. That's when you overeat, that's when you take in too much, that's when you feel yuck afterwards. That's when you're like, because the truth is, it doesn't matter if you're trying to lose weight or if you're not trying to lose weight, even if you're trying to gain weight, like, if you're trying to gain muscle or whatever, overeating actually feels terrible. We pretend that it doesn't. We pretend that it's so fun. We pretend like, oh, this was like, amazing, and, oh, I'm stuffed. And we pretend to have a happy face. But inside, let's think about how your body feels. It's not good. Lesley Logan 16:15  It's not good. You don't even feel great the next morning, sometimes. Everyone loves Thanksgiving. I have to be so honest, I'm so grateful that my family is like, there's only four of us. It's not worth buying anything. Let's go to a restaurant. We have no leftovers. I love that, because there's a whole pressure around some of those holiday meals, like overeat. But it's true, and maybe we get this a good time to ask you, I don't actually people know when full is. Do you know what I mean? Like, I was listening to something about how, in Japan, they teach kids from the age of five how to eat until they're 80% full, how to know what that feels like. They, also, they take a bite of one thing, and they take a bite of a different thing and take a bite of a different thing, and so they're putting their fork down. They're enjoying the bite. They're enjoying the food. I don't eat, like that, I'm gonna eat all the salad, and then I'm gonna eat all the meat. I think that it has taken me, as a 41-year-old, oh, I'm full now, and to, like, stop eating no matter how delicious it is. And I think that's a really difficult thing. Like, where does that come from? Are we just so lacking and delicious food that we just keep going? Or, like, is it a learned behavior that we have?Lisa Salisbury 17:59  I definitely think it's learned behavior because if you watch a toddler eat, first of all, they're usually far too busy playing to eat. And then if you're like, Hey, come on, come on, you could drill them to the table when they're done, they're done, you cannot get that last bite of macaroni and cheese in them if they do not want to eat it. That's just it. When you're two, you actually are really good at hunger and fullness cues. I mean, really, babies, they don't stop nursing because the milk is out. They, the milk runs out because they've stopped nursing and trained, they train the mother, right? You, if you have been a nursing mother, or been associated or seen your sister, or whatever, their milk supply adjusts not immediately. I mean, I could have nursed triplets when I first had a baby, but eventually, it adjusts based on the child. And so we teach our children that you should eat past full a couple of ways. Number one, we offer them food and snacks to cure boredom and as rewards and to fix their owies, right? So we teach them that food is the answer to a lot of their emotional problems. I did this, too. I have four kids. I did it. I, no judgment, no shame. This is just what you do as a parent, because it works. It's fine, it's normal. Lesley Logan 18:00  Yeah, I have no judgment, because I have seen a crying kid sometimes, like on an airplane, like, how do we stop? Yeah.Lisa Salisbury 19:27  Yeah. Like, please give that kid some goldfish. So I think that's the first thing that we do as parents. And then the other thing that we do to keep our kids from paying attention and letting them go by their own physical fullness cues is the clean your plate. You've got to clean your plate. You have to eat this if you want dessert. No more potatoes, if you don't eat the broccoli and that sort of thing. And so it really kind of messes with because they're like, well, I want the ice cream. And so they force down whatever is on their plate. And then, put ice cream on top of that. And so they're like, well, the right thing is to feel this way, because this is how it feels when I get to eat what I want to eat, the ice cream. And so the, you know, cleaning your plate is, well, it's a tricky topic. Do you want me to get into that as well? Lesley Logan 20:17  I want because here's why, and this is for anyone listening, I think if you raised your kids this way, you shouldn't shame yourself about it, but I think it's good information, because it does, I swear it's ugly how when you're an adult, my husband, when we were first dating, I was like, I'm so full, and I would like, take another bite. And he's like, what are you doing? And I was like, well, I don't wanna waste the food. And he goes, you can just put it in a Tupperware. And I just started laughing. I was like, oh my God, I hear my parents, and my mom listens to this, so please don't get mad, but like, children are starving in Africa. You better eat your food. The young me didn't understand that the food on my plate is not going to any starving child. So like, it doesn't actually it's not being wasted at all. And so as an adult, I had to learn that because I was getting sick every night trying to finish the plate, and it really did affect my moods at night, my sleep at night. And those are the things, you guys, that if your sleep is affected, if your digestion system is not going well, that affects you from reaching the goals you have, because it becomes, your life starts to revolve around how you're feeling out of that one heavy or two heavy meals. And again, this is not a weight loss thing. This is a just a getting you, getting us a relationship around food that can allow us to live the life we want to live. So, I love to get into details of it. Lisa Salisbury 21:26  Yeah. The thing about your mom saying that, is that, isn't it crazy how many people just nodded their heads, and I just already know this, because we all use the same phrase. Why? This is what I was like. Why do we all use this phrase? Where did this come from? So I started to just like Google a little bit, and right at the very top of Google, you can Google it yourself. The Clean Plate Club was an actual club in World War One. It was a government program and was started up again in World War Two, and the reason for this, so Clean Plate Clubs were established in elementary schools. So your grandmother was likely exposed to that phrase as a government program as an elementary school student, because that's back when her eyes are like, getting so big.Lesley Logan 22:17  This is like that. I'm sure, I'm sure there's a reason that had to do with the war, but keep going. Lisa Salisbury 22:22  Yes, so okay, that's when, like, lunch ladies were actual, like making lunch back there, right? In actual kitchens. They weren't just serving up packaged foods like we get today. So they're making actual lunch. They're dishing up actual food. It's not that kids today don't get actual food, but I just mean, like dishing up a portion of meatloaf, right? And the idea was, the child would say, this is how much I want. And then when they would finish their plate and be part of the Clean Plate Club that indicated, I took the right amount for me. And there were rations. We were trying to conserve food, because for them, there were starving children in Europe. There was war-torn countries that we were trying to help, and we were shipping food to Europe. So the less that we could waste here really did help the European nations at that time, but as time went on, we weren't sending food to those nations, and we have more abundance in this country. And we do have the ability to send food in the 80s to Africa or to the other, you know, China, I got that one a lot, too, and still, we can waste a few bites of our food without that affecting it, because we're not on rations anymore. There were true rations in World War Two. Like, my grandma told me, they came around and asked, how much do you have of this and that and the other? And it's a story that sticks in my head, because she said, when they came around and they asked me how much sugar I had, I said I didn't have any, because I took all the sugar on my shelf, and I made sugar syrup, and I canned it so that I would have sugar syrup to can my peaches when it was time. And then I got my full ration of sugar so I could also make a jam. Poor woman, she was trying to, like, conserve food and do all her canning, and try and do that with, on sugar rations. But that's why I know they came around and asked, because. So there really were rations at that time. Lesley Logan 24:21  So they were trying to keep, make sure that you're not, like, saying, I need a cup, and you only used a quarter. And it's like, well, we're in a, you don't need another because you're not using your.Lisa Salisbury 24:21  Right. Lesley Logan 24:29  So this is very fascinating. This is interesting because they were actually like, kind of teaching people, I want this much meatloaf, and then I ate that much meatloaf. So I didn't waste anything, but I didn't ask for more than I needed, which is very different than how it you know, just like everything, it's like the game of telephone. How it translated to, which is, we aren't on rations anymore, but you should still clean your plate, because I always clean my plate, and we are not teaching kids how to pick a portion that they can then eat. Lisa Salisbury 25:00  Well, portions, too, are such a mess, which I want to get into in a second, but I will say we do a lot of these things. This is one of my favorite jokes. I'm pretty sure I read it in the Reader's Digest when I was a kid. They're having a big family dinner, and the granddaughter is the one who's hosting. She's an adult, and she had cut off the edges of the ham, and her mom said, Why'd you cut off the edges of the ham? And she goes, I don't know, because you always did it. And the mom goes, well, I did it because my mom did it. And Grandma was, like, I only did it because it didn't fit in the pan, right? Like, we need to stop doing things because the ham didn't fit in the pan for our grandmothers, right? The problem is, in the 80s, a bagel was about three inches across. And in 2016 there was a big study done, and they called this portion distortion. So, in 2016, bagels averaged six inches across. We still consider that a portion. A bagel is a portion, right? So when you're like, well, we've got to teach kids what portions are. They don't even know what portions are appropriate for their bodies, because they go to a fast food restaurant and they're like, here is a portion of fries. But if you look at the nutrition label for what they are serving you as a portion of fries, it might be considered two or even three servings, right? So a serving size is much different than what we consider a portion. If you ever looked at the serving size of cold cereal, no, no teenage boy eats a serving size for cereal. Lesley Logan 26:26  And here's why, here's what I noticed, guys, because in my 20s, trying to lose the Freshman 25 that I gained. I was like, I was doing the portion control situation. And I was like, let's say, a three-fourths of a cup. That was like, that's mostly what it is for cereal. And I'm like, how do you even measure that? You have a cup, a half a cup, a quarter. I do two measuring cups, and then I get this little itty-bitty, like, you couldn't fill up on that if you wanted to. Lisa Salisbury 26:52  No, no. So we have all this portion distortion. And so we go to restaurants, and they're like, here's a portion. They never once asked how hungry I was. And if my husband and I ordered the same thing, our plates look exactly the same, even though he's six-five and, you know, 215, I am not that size. I do not need the same size portion, serving size that he does. And also, if I haven't eaten all day and he just ate lunch, maybe I am going to eat more than him. So there's just so many factors about what you're going to eat at that meal, and the restaurant never asks you. They just bring out the portion, right? So we have to learn to, like your husband said, put it in a Tupperware, put it in a to-go box. Or if it's a salad and it's dressed, or it's salmon, or it's not going to keep we have to be okay with leaving it behind. And it wasn't our job, wasn't our fault. If you asked for a half portion, would the restaurant even do it? I don't know. Maybe. You're still going to pay the same. It's not about the money you're paying for the experience, which goes back to food being as a positive part of relationship and connection. My husband and I went out to dinner last Friday for a date night. It didn't matter that we ate two different things. It didn't matter that I didn't finish mine and brought some home and he didn't finish his, but he decided not to bring it home. That's not what we were paying for. We were paying to not do the dishes. I was paying to not have the mental work of thinking of what to make and then making it and then cleaning it up. I'm the primary cook and cleaner in our house. Like it's fine, that's, he does other things. I'm not mad about it, but that's mental load. You're paying for all of that when you go out, you're not paying for three or four or 10 ounces of French fries? Lesley Logan 28:45  Yeah, I am obsessed with this conversation, because I love the permission that you're giving every single person here. And this is like, it's an interesting way. It's just such an interesting way to think about all the different things that we do, and why do we do it. And I feel like that's like, kind of your way that you work with your clients. It's like, it's not about the diet and it's not about the weight loss, it's about understanding the choices that you're making and why you're making them, so that they're your choices and you're not being controlled by your choices. Am I correct? Lisa Salisbury 29:14  Totally. Yeah. Lesley Logan 29:14  Yeah. I guess the next question I have is, and maybe this is something you just work with people on is, how do we understand, in a sense it's going to sound so stupid, but only because I feel like someone's listening like, going, okay, that's me. What is the before feeling full feel like? Do you know what I mean? Because if we know that it takes forever, many minutes, to get from my mouth to my stomach, what are those signs? Because my friends used to make fun of me, because in college, I would pull out my napkin and put the death blanket on the meal, because I was trying to teach myself I'm getting full, and so I'm going to put the death blanket on. Maybe people are wondering what those signs are, what's their body telling them so that they can start to think about, do I need this other bite? Or can I take this home? Or can I just leave it here? Lisa Salisbury 29:54  Yeah, totally. So I teach this as what I call a hunger scale. If you were to Google that you'll see lots of different versions of them. Most go from one to 10. I use a hunger scale that goes from negative 10 through zero to positive 10. And the reason is because negative 10 is very, very hungry and positive 10 is very, very full. They are equal distant from zero, which is neutral, because they're equally uncomfortable, right? Like I said before, positive 10, being super full seems like it's fun. It seems like it's fun to be like, roll me out of this restaurant. But it's uncomfortable when we're focusing just on how we feel in our bodies and not how we're beating ourselves up in our brains about it. That's a whole nother thing. But when we just focus on our bodies, they're equally uncomfortable. And then as we get closer to that neutral, that zero, where we're neither full nor hungry, we don't feel food in the stomach. We're not feeling like pressure, but we're also not hungry at all. That's zero. We want to spend most of the time at that point, right? So you want to wait until you're at a, what I call negative three to eat. So this is true signs of physical hunger. We're like, oh, feeling really light. Very first startings of your stomach, like turning a little bit, oh, I'm empty here. The reason this is the nicest time to start eating is because if you wait and get really hungry, when you wait and you're like, at a negative seven or eight, and you're cramped up. You put food in that cramped up stomach, and it cramps worse. And then it's, do you know what I'm talking about? Lesley Logan 31:25  I do know, sorry about when you're like, yes, and also, then you're more uncomfortable, because you're almost like, you're eating faster, I don't know, like, it's like, oh my God, I just need to get this in me because I'm so famished. And then you, you don't even really, you don't even feel zero happen. You just get past it real quick. And then you're uncomfortable the other way. That's how, that's my experience.Lisa Salisbury 31:45  Totally. And so if we can catch it at just a negative three, and then we want to eat until we're at a positive three. So this is really not technical. I call this a meal. The reason I make a joke of that is because in every diet community out there, they're like, here's what to do if you're hungry, and they suggest this 100 calorie snack, 100 calorie snack packs. I mean, you get on Pinterest and you're like, snacks for weight loss. It's like, why? Why do we need a snack? If you're hungry, then we want to sit down and eat a meal. If you, if you get to the end of the day and you're like, gosh, I just was hungry all day. Look back. Did you just snack all day or did you ever wait for hunger, sit down, get out a place mat, get out a napkin, actually eat a meal until you are comfortable, and then get up and move on with your day. I guarantee, the solution for hunger and for being hungry all day is to eat a meal. Okay.Lesley Logan 32:46  Yeah, I love, I love this. I also love, I love it's like, like, not pomp and circumstance, but I really love that you're like, put a placement down, sit down, have a meal. My husband and I have lunch at not always together, but we eat our lunch at the dining room table in our house. We work from home, and we don't eat it at our desks. We eat it as much as possible at the table, with like the placemat and with the things, because it is, it's an event, and it's a pause, and it's a time to focus on that. And the next goal would be to put the phone down. That'd be great. But you know, like we're getting there, we're getting there, and I think that's an important thing. But I love that you're bringing up those, those snacks, because also, you guys, just eating a meal, or eating like half a sandwich, like making half the sandwich, you are gonna give your body exactly what it needs. It's not a distraction. Again, we're being it till we see it. If we're feeling hungry all day long, that is taking up space in your brain from other things.Lisa Salisbury 33:42  Totally. Yeah. So when you get to that positive three, here's some of the ways you're going to know it. Number one, you're going to feel like kind of a there's called a sigh. You're going to feel your body take a breath. Watch for that. That's often the time where things are shifting around. You're getting too satisfied. When you're at a positive three. You're not using the words full, stuffed. You're not feeling pressure, a lot of discomfort. You don't have to unbutton your pants. You're not wishing for stretchy pants. Okay, it's before that. So if you get to that point, you're like, oh, okay, this is, this is not a positive three. I'll try again tomorrow. It's no big deal. Experiment with this. When I assign this to my clients, when I give them the hunger scale, and I'm like, I want to see hunger scale numbers on your food journal, where they just like, write it down, you know, I was at a negative two and positive five or whatever, if they come back to me and every single meal says negative three, positive three. I'm like, I'm sorry you did not do the assignment, because the assignment is to experiment with it, which means you're going to take two bites less. You're going to leave two bites on your plate and see how that feels, and then in an hour, if you're like, yeah, actually, I really am still hungry. That wasn't quite enough. Fine. Eat more. But you can't know what your positive three is if you've been over-eating consistently, you can't really know what it is until you gradually get down to it. Yeah, the first couple days, you might overshoot, and then you might undershoot, and that's okay, because we live in a world where there is food on every corner. Right. There's no more scarcity. We don't live in caves and tribes anymore, but our brains, unfortunately, have not caught up with that and so we have to teach them that food's always available. Lesley Logan 35:30  I love your permission to experiment and be curious, because I do think it is going to require, it's part of just being curious in our bodies, and that's something I'm like, really big, and that's why I love my Pilates because it's a way for me to be curious in my body. This is about being curious, not being perfect. This is about kind of understanding, and especially if you've never figured out what portions of food are going to put you in that positive three when you come at a negative three, versus what portions of food are you going to need if you're coming to negative five, these are good information to know, because then when you go out and you pick the meal, you can actually make that decision for yourself, and you can enjoy the company you're with, as opposed to being so focused on how many bites you're having or the macros like, my God, I could never. I couldn't. My friend is a macro coach, and I try, I literally try. I lasted one day, and I'm spending more time thinking about my food than I am anything else. And no offense to people who love their macros. Again, if it's working for you, that's great. But I think that what I truly love about what you're saying here and what your mission is is really to help people go back to food being part of the connection that they're trying to make in this world, and also really understanding what their needs are and meeting their body's needs.Lisa Salisbury 36:38  Yeah, totally. And when we appreciate food for what it is and for the relationships that we're forming when we eat together, we just don't require the need of food to be our comforter, compensator, celebrator, all the things that we use food for, we can drop all of that and still enjoy food at mealtime. Still be like this food is delicious, and still, sometimes, you know, we can eat the cookie or the breads or whatever you've previously said is off limits when we are eating these things in the right portions for our body. So most of the time, you feel gross when you eat those chocolate chip cookies, not because you had one, because you had four or five.Lesley Logan 37:24  Yeah, on a full stomach, because you finished your plate. Lisa Salisbury 37:27  Yeah, yeah. Right? So we're like, oh yeah, sweets, they make me feel sick. Do they? Or did you just not leave room in your hunger scale for them? Like, if you stop, if you're like, oh hey, it's a dessert night, because, for whatever reason, you know, you made dessert or, I mean, I had fresh plums coming out my ears. We have this tree that reaches across our yard, and I swear, we get more plums than the neighbor does that actually grows the tree. And so, you know, I make a plum, a plum cobbler, so it's a dessert night. I keep that in mind when I'm eating dinner, because I'm like, I want to enjoy the plum cobbler, and so I include it as part of my hunger scale with that whole meal. Lesley Logan 38:07  Lisa, thank you for opening our eyes up, because there's a lot that we have all learned here today. It's been permission-giving and also fun and a way to be curious. And I love your hunger scale. So you've given us so much, we'll take a brief break and then find out how people can find you, follow you and work with you. Lesley Logan 38:24  All right, Lisa, where do you hang out? Where can people connect with you more?Lisa Salisbury 38:27  So mostly, I'm on Instagram that's Well_With_Lisa, well with Lisa with those spaces in there and a lot of Instagram links you back to my podcast. I share a lot of the podcast content on Instagram, and that's Eat Well, Think Well, Live Well on any of your favorite podcast platforms. Lesley Logan 38:46  Awesome. Okay, you've given us a lot. Actually, you've given us some amazing stuff. I know my overachiever perfectionists are already writing down the hunger scale, but bold, executable, intrinsic or targeted steps people can take to be it till they see it, what are some of those that you have for us? Lisa Salisbury 39:01  Okay, so I'm just all about eating the amount that's right for your body, paying no attention to food scales, paying no attention, like, to your the scale in your kitchen. So I think you can do this by just experimenting with bites. Leave two bites behind at every meal this week, and experiment with being the person who is allowed to waste food, because that's very tricky sometimes, and so one or two bites is not going to make a difference much on your hunger, but it's kind of like being it till you see it, meaning you're like, not quite using the hunger scale, but you're experimenting with it. And so that's one of my favorite challenges for my clients, is the two bite challenge. We leave two bites at dinner, every meal if you want, primarily just dinner and see how you feel, looking at that food on your plate, and then also checking in with your hunger. Maybe next week you're going to dish up two bites less. I don't know. Maybe you actually needed more food, so next week you're going to dish up two bites more. But just experiment with it and allow yourself to leave food behind and just really check in and see how that feels. Lesley Logan 40:16  I love this. I really do. I think the easy, wonderful challenge that's not going to be easy for some people, but it's going to be possible. I should say, that's going to be possible for people, it's not enough to go buy out, to go buy anything. It's something that you're already doing. And I also think how cool that once you start to figure out what you need, and each day may be different, like you might need more, might need less. It's not like you're wasting food forever. You're actually going to start to learn what you need, and so you're giving people so much permission and power and putting it back in their hands. So thank you so much, Lisa, for being here. Thank you for all of your tips. I think this is going to be really helpful. Also, I think, for parents who have kids, what a wonderful way to help them understand, you know, their own figuring out, like, how hungry are you? I had a girlfriend whose kids would come and go, hey, I'm hungry. Can I have a snack? And she's like, okay, dinner is going to be in two hours. So whatever snack you choose, make sure it's going to sustain you for two hours. Shouldn't say ruin dinner. She always would say, like, let's make sure it's going to sustain you for two hours, so we're not going to need another snack before then. And she really helped them learn, like, which choice should I have? Should I have the grapes or should I have the beef jerky? She helped them figure that out. So I think that this is really fun information that people can use in their own lives first and then also with the people around them. So thank you, Lisa. Lesley Logan 41:26  You guys, how are you going to use these tips in your life? Make sure you let Lisa know. Let the Be It Pod know. Share this with a friend who needs to have, you know that friend who, like, is annoying to go to restaurants with, that one that will only go to one restaurant because that's one that she can eat at. You can share this with her, and she won't find out till right now why you did that. So, all right, loves, until next time, Be It Till You See It. Lesley Logan 41:50  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 42:31  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 42:37  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 42:42  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 42:48  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 42:52  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

I sit down with Amanda Miller Littlejohn for a deep and necessary conversation about rest, self-care, and the societal pressures that often lead to self-betrayal, especially for us. We talk about how overworking becomes ingrained in our muscle memory, making it hard to slow down, and how the “strong Black woman” trope pushes us to constantly prove ourselves.Amanda and I explore the cultural perspectives that shape our relationship with rest and why it's so important to incorporate daily practices that help us reconnect with ourselves. We also discuss the challenges of navigating midlife while balancing responsibilities and how identifying our sacred work can bring more joy, ease, and fulfillment into our lives. This episode is an invitation to redefine rest- not as a reward, but as a revolutionary act of self-preservation.In this episode, we discussed: How the "strong Black woman" trope creates unrealistic expectationsWhy overworking becomes ingrained muscle memory- and how to break freeThe importance of daily self-care practices for staying groundedHow self-betrayal manifests and leads to burnout, especially in midlife The role of cultural perspectives in shaping our understanding of rest Why identifying and embracing sacred work is key to a fulfilling lifeHow rest can be a revolutionary act against a productivity-obsessed cultureThe connection between joy, authenticity, and pursuing personal passionsGuest Spotlight:Amanda Miller Littlejohn explores burnout, our relationship to work, and how to find alignment at work and in life. She is a sought after executive coach and brand strategist whose clients span the globe from San Francisco to Singapore. An accomplished freelance journalist, Amanda is a 2024-2025 Rosalynn Carter Mental Health Journalism Fellow. Her writing has appeared in The Washington Post, Los Angeles Times, and Forbes and explores the mental health challenges and opportunities of high-achieving midlife professionals.How to Connect with Amanda:X - @amandamogulIG - @iamamandamillerlittlejohnin - in/amillerlittlejohnFB - @AmandaMillerLittlejohnConnect with me on socials- join the Be Well,Sis tribe on Instagram, LinkedIn, and YouTube , and subscribe to the newsletter or buy me a coffee!If this episode resonated with you- share with a friend!!We're supporting St Jude's- head over to www.stjude.org/bewellsis right now and sign up to be a monthly donor. Together, we can make a real impact.Want to get in touch? Maybe you have a Not Well Sis rant or a recommendation for On My Radar? Get in touch at hello@editaud.io with Be Well Sis in the subject line! Be Well Sis is hosted by Dr Cassandre Dunbar. The show is edited, mixed and produced by Megan Hayward. Our Production Manager is Kathleen Speckert. Be Well Sis is an editaudio collaboration. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

#95: This is a special LIVE podcast recording coming live from Wellth House... Han's first wellness event.She partnered with JIV Athletics to host an event that invited her community in San Diego to experience a day dedicated to unapologetically attaining wellth.The day included: a mat pilates class, lunch, a breath work session, wellness activations like sauna/cold plunge, lymphatic massages, and assisted stretching, and, a LIVE panel on the pillars of WELLTH: career, physical, emotional, and functional.PANELISTS:NIKA CLEAVER (career wellth): Co Founder of JIV ATHLETICS (listen to her full story on Spotify here and on Apple Podcasts here)REMY KAM (physical wellth): Certified personal trainer and founder of KORE by Remy (listen to her full story on Spotify here and on Apple Podcasts here)MASHA KAY (emotional wellth): Certified nervous system regulation coach and breath-work practitioner (listen to her full story on Spotify here and on Apple Podcasts here)GRACE GROCCIA (functional wellth): certified functional nutritionist and founder of Be Well by GraceThe girls get into what it looks like to unapologetically attain wellth, aligning with our true authenticity, doing "the work", regulating our nervous system, letting go of fear, acting on self awareness, what it means to truly be alive, healing in community, committing to our healing journey, overcoming imposter syndrome, building confidence, and more!CONNECT BELOW:follow JIV Athletics hereshop JIV Athletics herefollow Remy Kam herefollow Masha Kay herefollow Grace Groccia hereCONNECT with HAN:follow Han on Instagram herefollow How I See it the pod herefollow Han's TIK TOK herecheck out the blog hereSupport this podcast at — https://redcircle.com/how-i-see-it/donations

328: In this inspiring episode, Cathy Heller shares her insights on how to tap into flow, abundance, and your highest potential. She dives deep into the power of mindset, the law of resonance, and how showing up authentically can transform your life and career. Cathy also opens up about her most profound spiritual experiences and how they shaped her perspective on love, purpose, and success. She offers practical tips for shifting your energy, overcoming fear, and becoming a magnet for the life you truly desire. Topics Discussed:- Shifting your energy to attract abundance - The law of resonance and manifesting your desires - Building resilience, curiosity, and flow in your life - Reframing fear into unlimited possibility - Morning practices to align with your highest self - Authenticity vs belonging in relationships and work - Why disagreements can foster growth and understanding Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get a FREE 1-year supply of Vitamin D3+K2 AND 5 free AG1 Travel Packs with your first subscription at drinkAG1.com/bewell.Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly and give your kids the full-body nourishment they need to grow into healthy, happy adults.OneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps:00:00:00 - Introduction00:04:13 - Your Energy Shapes Your Reality00:10:48 - Finding Flow and Ease00:14:12 - Building Resilience and Curiosity00:20:12 - From Fear to Possibility00:25:21 - Thoughts and Wellbeing00:31:16 - Shifting Your Mindset00:36:06 - The Law of Resonance00:40:04 - Morning Alignment Practices00:45:05 - Becoming Magnetic00:46:18 - Manifesting Abundance00:50:28 - Showing Up Authentically00:54:03 - Cathy's Spiritual Experience00:57:15 - Leading with Love01:02:42 - Authenticity vs Belonging01:10:01 - The Power of DisagreementCheck Out Cathy: Website | https://www.cathyheller.com/Book | https://www.cathyheller.com/abundant-ever-after-book-1Instagram | https://www.instagram.com/cathy.hellerPodcast | https://tr.ee/WGN0nvzwISCheck Out Kelly: Instagram |...

Have you ever looked in the mirror and thought, “Wow, I look older than I feel?” Or maybe a birthday has made you rethink your entire self-image. If so, this episode is for you! Today, we're diving into the science behind aging- what actually happens at the cellular level, why some people seem to age in reverse, and how we can embrace aging while optimizing our health and vitality.In this solo episode, I discuss: Why aging is not the enemy but a privilegeThe myths about aging that we've been led to believeThe real science behind metabolism, muscle loss, and genetics in agingHow stress and systemic factors contribute to accelerated aging in Black womenThe role of telomeres in aging and how we can protect themActionable strategies to slow down aging and remain as vibrant as our Hollywood faves ( we see you Tracee Ellis Ross, Gabrielle Union, and Halle Berry!)Listen to our episodes with Jasmine Marie here, and Dr Romie here.Ways to Support the Podcast✔️ Leave a 5-star rating & review on Apple Podcasts & Spotify – Let's hit 500 reviews!✔️ Subscribe on YouTube – We're growing our community there, so hit like & subscribe!✔️ Screenshot this episode, tag @bewellsis_podcast, and share on your IG stories!

In this episode, I'm joined by the legendary Giada De Laurentiis for a culinary journey from Italy to America. Giada shares how her family's rich culinary heritage sparked her passion for cooking and helped shape her career. She reflects on the deep influence of her grandfather, mother, and Aunt Raffi—showing how their love for food, culture, and tradition guided her through life's transitions and gave her a sense of home in the kitchen.We also dive into the heart of Italian cuisine, exploring its natural sense of balance and the powerful benefits of traditional superfoods like olive oil and capers.Beyond food, Giada opens up about her personal wellness journey. We talk about self-care practices—from yoga and acupuncture to the importance of meal prepping and staying nourished, even when life gets hectic.What We Cover:Giada's journey from Italy to America and how it shaped her careerHow her family's culinary legacy influenced her pathThe natural balance and wellness built into traditional Italian cuisineThe health benefits of iconic Italian superfoodsGiada's go-to self-care strategies, including yoga, acupuncture, and meal preppingWhy skipping meals can disrupt your health and balanceSponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.comAG1 | Get a FREE 1-year supply of Vitamin D3+K2 AND 5 free AG1 Travel Packs with your first subscription at drinkAG1.com/bewellVuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kellyOneSkin | Visit oneskin.co/BEWELL and use code BEWELL for 15% off your first purchase.Timestamps 00:00:00 - Introduction 00:00:57 - From Italy to Food Network00:03:51 - Family & Falling in Love with Cooking00:07:05 - Choosing Culinary School00:09:49 - Italian Food & Culture00:13:30 - Portions & Balance00:15:17 - Italian Superfoods00:18:29 - Farming & Fresh Ingredients00:23:10 - Motherhood & Career00:25:47 - Teaching Kids Healthy Habits00:29:09 - Flavor Window & Reintroducing Foods00:32:59 - Giada's Self-Care00:37:12 - Early Career Struggles00:39:24 - Hormones, HRT & Nutrition00:43:24 - Advocating for Your Health00:46:10 - Meal Prepping00:49:55 - Dangers of Fasting00:52:05 - Finding Joy in Cooking00:54:02 - Giada's Book: Super-Italian00:55:36 - Dessert & Indulgence01:00:49 - Don't Skip MealsCheck Out Giada: Website Instagram Super-Italian (book)Check Out Kelly:

In this episode of Be Well by Kelly, Jeff Krasno, co-founder and CEO of Commune, shares his journey of personal transformation—losing 60 pounds, reversing diabetes, and reclaiming his health at 50 through his Good Stress wellness protocols. He discusses the power of mindfulness, setting boundaries, and cultivating connection while exploring his work in spirituality, wellness, and culture. Jeff also reflects on his role as a father and the lessons he's learned about commitment, love, and resilience. Topics Discussed: The importance of saying “no” and limiting phone time How intentional stress can improve health and longevity Strengthening your psychological immune system Nonviolent communication and open dialogue Finding balance, purpose, and connection in daily life Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Check out DrinkAG1.com/bewell for a free gift with subscription. WeNatal | Visit wenatal.com to claim your FREE 30 day supply of Omega DHA+ Fish Oil while supplies last OneSkin | Use the code BeWell for 15% off your first order at OneSkin.co/bewell Timestamps:00:00:00 - Introduction 00:01:37 - Jeff's background 00:07:03 - Becoming a yogi 00:09:16 - The importance of saying “No”00:14:45 - Limiting phone time and staying present 00:17:49 - Weight loss and reversing diabetes 00:24:34 - The “Aha!” moment 00:29:09 - Finding your why and balance 00:33:25 - Manufacturing good stress 00:41:16 - Open communication and connection 00:45:01 - Building your psychological immune system 00:53:08 - Nonviolent communication 00:58:07 - Healthy rebuttals 01:00:12 - Being a role model for your kids 01:05:23 - Falling in love 01:09:09 - Commitment and risk Check Out Jeff:Good Stress (Book)Website InstagramCommuneCheck Out Kelly:InstagramYouTube